The Power Of A Challenge
Maybe it’s my competitive nature, or perhaps I just like the idea of having a solid plan that I don’t have to make - but I love a good challenge! Is anyone with me? I am talking about anything from 5k races to participating in dry January with a group of girlfriends! Something about the comradery of mutual suffering just sparks something within me! (Just kidding… kind of!)
For my challenges I like to create workout programs that give you a flexible set of guidelines to follow that help you stay motivated in reaching your goals. I have found these challenges to help my clients time and time again, and now I am sharing the secret to their success by breaking down the top three reasons why joining challenges simply work!
1. Accountability - With my challenges I always accompany them with support. Because some days you just need that little extra push to get your butt moving! As a virtual personal trainer, I encourage my clients to share their experience on social media and in our community forum group so we can cheer each other along. I also make myself text me with any questions throughout the challenge. A little support goes a long way, and if nothing else, feeling like you don’t want to let your trainer down is sometimes motivation enough!
2. Structure - Let’s face it, we could all use a little more structure in our lives to keep us on track. Fitness challenges help by providing us a routine that we can stick to, rather than leaving the decision making up to our own devices. Fitness challenges provide you with a clear schedule, ensure you are working different muscle groups each day, and optimizing your results. (Side note: the good challenges work in rest days to help your muscles recover and prepare themselves for your next workout which is super important!)
3. Consistency - Whatever your goal might be - losing weight, toning up, running a 5k, increasing your endurance etc. - consistency is really the only way to achieve success! Challenges build in consistency for you by providing you with a structured schedule to follow that includes a plan for each day of the week! If you stick to the challenge, you won’t go days without making progress and set yourself back from your goals!
So there you have it! If you are in dire need of accountability, structure, and/or consistency, then maybe signing up for a fitness challenge is your key! I find that challenges are a great way to kick start a new habit, or level-up your current routine. Challenges are a great way to change what you are currently doing, to experience different results - whatever your goals might be!
Challenge yourself today by signing up for Body In Motion today and try out the latest 4-week challenge designed to help you grow your strength and endurance!
Go ahead girl – eat the burger!
A couple of weeks ago Stew and I had a craving for a real Philly cheesesteak! We didn’t think about it too much, we didn’t try to talk ourselves out of it, and we certainly didn’t feel guilty for it afterwards. Why? Because we all need and deserve a cheat meal once in a while.
Growing up with a mom that’s a chef, meant I have had a love for food since the very beginning. Yeah, I’m all about healthy balanced meals, but I am equally all about treating myself to comfort foods and treats when appropriate!
I am a firm believer in moderation, and every woman needs some steady carbs and chocolate in her life! When I indulge I do it smartly so that it doesn’t throw me off track completely for the week, yet I still get to enjoy my favorite foods with an occasional cheat meal.
Want to know my secrets on how to indulge in moderation?
Practice these cheat meal tips next time your cravings strike and get the most out of your indulging!
Do you workout on vacation?
When I have clients who have busy lives and find it hard to fit time in for themselves on a regular work week, I like to suggest that they focus on movement when they go on vacation. I almost always get the side eye for this suggestion.
Most don’t like to think about workouts during a trip that is supposed to be relaxing and fun. But why not? Why can’t we utilize this schedule break to take the time, the much needed time, to workout when we are traveling?
We don’t need a gym and fancy equipment. So if you don’t have access to those, it’s perfectly fine. Utilize your body weight for any resistance training and for cardio go for a run, a swim, maybe even a bike ride, or a hike! You can also plan activities that will allow you to move but don't seem like you are exercising.
The goal isn’t to beat yourself up, it’s just about moving your body. Creating and maintaining a healthy habit.
How to plan movement into your vacation so you can still enjoy your trip:
Be flexible. You are on vacation. If workouts don’t go according to plan don’t let it get you down. Just find ways to keep your body in motion. Have fun, happy & safe travels!
Try Body in Motion, my virtual personal training program that is packed with 30 minute workouts with minimal to no equipment to help you keep it fun and meet your movement goals while you travel! Get your first week free when you sign up here for my four week tone-up challenge that plans your workouts for you each day for a month!
What Can You Accomplish In 30 Minutes?
You can read a few chapters in a book, shower, fold the laundry, watch an episode of your favorite show, take a cat nap, or even cook a meal. Most people don’t think they can squeeze in an effective workout in a half hour, but the truth is… you can!
All you need is 30 minutes to get a quality workout that will leave you feeling amazing the rest of the day. In just 30 minutes you can move that much closer to your goals. In just 30 minutes you can feel stronger, taller, and more energized. It just takes commitment and consistency 30 minutes per day to change your life!
It's Your Time. Make The Most Out Of It.
1. Set Realistic Goals. If you’ve been binge watching Netflix all pandemic long, don’t sign up for a marathon next month. Make shorter term goals that are attainable, rather than setting huge goals that you’re likely to fall short on. Aim for increasing your weights by a pound by the end of the month. Or add a quarter mile to your walk each week.
2. Create a Plan. Plan your workouts at least a week at a time and schedule it into your day. You will be much more likely to get in a half-hour workout if it’s on your calendar already then if you just try to squeeze it in throughout your day. Think of it as an important meeting that you can’t blow off!
3. Make it Fun! Being healthy does not have to be torture. Think of things you like doing and incorporate them into your plan. For me I love being outside in the fresh air, so I make sure I plan to take my son out in his stroller at least twice a week. Sometimes I run, sometimes I walk, but I’m outside and being active. Try a workout class with a friend, dance it out in your bedroom for a few songs, go on a hike!
4. Celebrate Small Wins. You don’t have to fit into your high school jeans to feel successful! Small wins can be things like sticking to your workout plan. Not hitting snooze for an entire week. Or simply looking in the mirror and feeling really strong! But be careful how you reward yourself. Instead of splurging for that plate of nachos (although we do all deserve a nacho from time to time), treat yourself to a new workout top and that water bottle you’ve had your eye on! Reward yourself with something that is going to keep you motivated and moving forward.
Jenna Webster, ACSM, ACE – Personal trainer specializing in empower busy women to live healthy and active lifestyles!”